Warm Up:  6 minutes AMRAP Of:

100 meter Run

10 Banded Good Morning

5 Inch Worms

5 Thoracic Rotation each side (on all fours, not in squat)

Strength: 12 minutes E90secMOM Of:

8 Deadlifts @60-70%1RM

WOD: 3 RFT Of:

400 meter Run

7 Deadlifts @120/80kg

10 Lateral Burpees OTB

Then: 10 BMU (Beginners: 10 Pull + 10 Push)

Time Cap: 16 minutes.